Cornbread is a beloved side dish in many cuisines, especially Southern American cooking. Its sweet, crispy texture pairs perfectly with hearty main dishes like pot roast or fried chicken. While delicious, many people wonder about the calorie content of cornbread. If you are watching your calorie intake or have dietary restrictions, knowing the calories per serving can help you make informed choices.
The Average Calorie Count of Cornbread
The calorie count of cornbread depends on the recipe, ingredients, and size of each piece. On average, a 2 inch square piece (about 1/9th of an 8×8 inch pan) of plain cornbread contains around 100 calories. However, calorie counts can range from 70-150 calories per 2 inch square depending on preparation methods. Denser, more richly flavored cornbreads tend to be on the higher end of that spectrum.
Here is a breakdown of the average calories in a 2 inch square of different types of cornbread:
- Plain cornbread: 100 calories
- Jiffy corn muffin mix cornbread: 110 calories
- Cornbread with honey: 115 calories
- Jalapeno cornbread: 120 calories
- Cornbread with bacon: 130 calories
- Cornbread made with buttermilk: 140 calories
- Cornbread with cheese: 150 calories
As you can see, ingredients like cheese, bacon, and honey will increase the calorie count of each piece of cornbread. Sticking to plainer cornbreads with fewer mix-ins will result in the lowest calorie options.
Calorie Breakdown of Cornbread Ingredients
To understand where cornbread’s calories come from, let’s look at the main ingredients that go into making it:
- Cornmeal: Around 100 calories per 1/4 cup serving. Cornmeal provides the main flavor, carbohydrates, and texture.
- Flour: Approximately 75 calories per 1/4 cup serving. Helps give cornbread structure.
- Butter: About 100 calories per tablespoon. Adds richness and moisture.
- Milk: Around 40 calories per 1/4 cup. Provides moisture.
- Eggs: About 75 calories per large egg. Help bind the ingredients together.
- Sugar: Approximately 50 calories per tablespoon. Sweetens the cornbread.
- Bacon: About 45 calories per slice. Adds savory, smoky flavor.
- Cheese: Approximately 100 calories per 1/4 cup grated cheddar. Contributes creamy texture and flavor.
As you can see, the main calorie contributors are the cornmeal, flour, butter, eggs, and any additional ingredients like sugar, bacon, or cheese. Choosing lower calorie substitutes like using oil instead of butter or egg whites instead of whole eggs could lower the calorie count in each piece.
Calorie Differences Between Cast Iron and Baking Pan Cornbread
The type of pan used to bake cornbread can also impact its calorie density. Cast iron and baking pans produce slightly different results:
- Cast Iron Skillet: Cornbread baked in a preheated cast iron skillet will have crispy edges and sides with a custardy, dense center. The crisp outer layer adds texture and flavor. This will be on the higher end of the calorie range at 100-150 calories per 2 inch square.
- Baking Pan: Cornbread made in a baking pan like a cake pan will be more uniformly baked and less dense. Without the crisp edges, it will likely be closer to the 70-100 calorie per piece range.
Cast iron cornbread has more surface area that becomes crispy during baking which reduces moisture loss. This results in a more dense, rich crumb with higher calorie content. Baking pan versions are flatter and less dense.
Increasing Protein and Fiber to Make Cornbread More Nutritious
While cornbread isn’t typically thought of as a high protein or high fiber food, there are some easy ways to give it a nutritional boost:
- Substitute up to 1/4 of the cornmeal with higher protein whole wheat or multigrain flour.
- Add 1/4 cup toasted nuts or seeds like slivered almonds, pecans or sunflower seeds.
- Stir in 1/2 cup cooked black beans, lentils or quinoa.
- Replace 1/4 cup of the flour with old fashioned oats.
- Top with a fried egg for extra protein.
- Serve cornbread with chili or soup with beans.
With a few simple adjustments, you can turn cornbread into a more balanced side dish containing fiber, protein, and other nutrients.
Low Calorie Cornbread Alternatives
If you’re looking for lower calorie options, consider these swaps:
- Use oil instead of butter. Save about 90 calories per tablespoon.
- Replace heavy cream with skim or low-fat milk. Trade 2 tablespoons heavy cream for 2 tablespoons skim milk to cut around 60 calories.
- Substitute 3/4 of the cornmeal with cauliflower rice. Adds volume while reducing calories by using riced cauliflower.
- Use one whole egg plus two whites instead of three whole eggs. Cuts around 40 calories by replacing two egg yolks with whites.
- Swap half the sugar for stevia or erythritol. Cuts approximately 25 calories of sugar per tablespoon.
With simple ingredient tweaks, you can cut back the calories substantially while still enjoying delicious cornbread.
Healthier Toppings for Cornbread
While butter is traditional, consider healthier toppings that add flavor without excess calories:
- Sliced avocado or mashed avocado
- Salsa or pico de gallo
- Minced fresh herbs like chives, parsley or cilantro
- Crumbled feta or goat cheese (use sparingly)
- Thinly sliced green onions
- Pureed cannellini beans
- Mashed chickpeas
- Roasted red peppers
- Sun-dried tomatoes
- Pureed cauliflower
Depending on the topping, you’ll add negligible to 50-75 extra calories per 2 inch square cornbread piece. Compare that to 100+ calories for a pat of butter!
Health Benefits of Cornbread
While cornbread does contain a good amount of calories, it also boasts some valuable vitamins and minerals. Here are some of the top nutrients found in a 2 inch square:
- 37% DV Thiamin (Vitamin B1) – Important for carb metabolism and brain health.
- 15% DV Niacin (Vitamin B3) – Supports cellular function.
- 12% DV Folate – Crucial for pregnancy and DNA synthesis.
- 11% DV Iron – Provides oxygen circulation in the blood.
- 246 mg Potassium – Helps muscles and nerves function.
- 3 grams Protein – Provides essential amino acids for growth.
Cornbread made with nutrient rich whole grain cornmeal provides some important micronutrients, especially B vitamins. It’s a tasty way to get minerals like iron and potassium as well.
Calories in Different Cornbread Recipes
To give you a sense of how much recipes can vary, here’s the calorie count per 2 inch square of cornbread for popular recipes:
| Recipe | Calories |
|---|---|
| Classic Cast Iron Skillet Cornbread | 150 calories |
| Mexican Jalapeno Cornbread | 110 calories |
| Moist Banana Cornbread | 140 calories |
| Southern Bacon Cheddar Cornbread | 170 calories |
As you can see, cornbread calories have a wide range based on the specific ingredients used. Heartier recipes with mix-ins will be higher in calories than simpler cornbreads.
Conclusion
Cornbread can make a delicious and comforting addition to any meal. A standard 2 inch square piece contains approximately 100 calories. This can vary between 70-150 calories depending on the specific recipe. Cornbread made with whole grain cornmeal provides important nutrients like B vitamins, iron, and potassium. You can adjust ingredients and toppings to make cornbread suit your calorie needs and health goals.
With its iconic crispy edges and tender crumb, cornbread is a cherished staple across many regional American cuisines. Understanding the average calories per serving can help you budget it into your diet mindfully. Fortunately, cornbread is simple to make and customize to your tastes and nutrition preferences.
